High Protein Tamago (Japanese Omelette)

Elevate your breakfast or snack game with this High Protein Tamago (Japanese Omelette), a modern twist on the traditional tamagoyaki that’s as nutritious as it is delicious. This recipe blends whole eggs, egg whites, and silken tofu to create a feather-light, protein-packed omelette with a delicate texture and subtle sweetness. Flavored with soy sauce, mirin, and a hint of sugar, each tender layer is folded to perfection in a tamagoyaki pan (or a nonstick skillet), yielding beautifully rolled bites that melt in your mouth. Ideal for meal preps, bento boxes, or quick energy-boosting meals, this high-protein Japanese omelette is as versatile as it is satisfying. Pair it with steamed rice, a light salad, or enjoy it on its own for a flavorful, health-conscious treat.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 2

Ingredients

• 4 pieces Large eggs
• 4 large Egg whites
• 100 grams Silken tofu
• 1 tablespoon Soy sauce
• 1 tablespoon Mirin (sweet rice wine)
• 1 teaspoon Sugar
• 1 teaspoon Neutral oil (e.g., vegetable, canola)

Directions

Step 1

In a blender or food processor, combine the silken tofu, eggs, and egg whites. Blend until the mixture is smooth and frothy, about 30–60 seconds.

Step 2

Transfer the egg mixture into a mixing bowl. Add soy sauce, mirin, and sugar. Whisk gently to combine without deflating the mixture too much.

Step 3

Heat a rectangular tamagoyaki pan (or a nonstick skillet if unavailable) over medium-low heat. Lightly coat with a teaspoon of neutral oil using a paper towel.

Step 4

Pour a thin layer of the egg mixture into the pan, just enough to cover the bottom. Tilt the pan to spread the mixture evenly. Cook until the surface is mostly set but not completely dry.

Step 5

Using a spatula or chopsticks, gently roll the cooked egg layer from one side of the pan to the other, forming a log. Push the rolled egg log to one end of the pan.

Step 6

Add another thin layer of the egg mixture to the empty part of the pan. Lift the rolled egg slightly to allow the new layer to flow underneath it. Again, cook until the surface is mostly set, then roll the log over the new layer.

Step 7

Repeat this process until all of the egg mixture is used up, creating multiple layers within the omelette.

Step 8

Once fully cooked, remove the tamago from the pan and let it cool slightly. Slice into bite-sized pieces and serve warm or at room temperature.

Nutrition Facts

Serving size	(472.0g)

Amount per serving	% Daily Value*
Calories	504.3

Total Fat 27.5g	0%
Saturated Fat 6.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 744mg	0%
Sodium 1083.7mg	0%
Total Carbohydrate 21.3g	0%
Dietary Fiber 0.2g	0%
Total Sugars 12.3g
Protein 45.1g	0%

Vitamin D 160IU	0%
Calcium 476.1mg	0%
Iron 5.4mg	0%
Potassium 668.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 48.2%

Protein: 35.2%

Carbs: 16.6%